Imirire Ubuzima

Byagenda bite umaze ukwezi utarya ibikomoka ku matungo?

Ahari ushobora kuba usanzwe udakoresha ibikomoka ku matungo, ndetse wumva nta kibazo ufite. Ariko nanone ushobora kuba ubikoresha ndetse kenshi mu buzima bwawe. Hano twibutse ko iyo havuzwe ibikomoka ku matungo haba havuzwe inyama n’ibizikomokaho, amata n’ibiyakomokaho, amagi ndetse n’amafi (mu mafi hanazamo injanga) mbese ikintu cyose kiribwa ariko kidahingwa.

 

Aha rero turibaza tuti uramutse umaze ukwezi kose udafata na kimwe muri ibi tuvuze haruguru, ukifatira ibikomoka ku bimera gusa, byagenda gute mu mubiri wawe?

 

Ni byo iyi nkuru igiye kuvugaho

  1. Ibiro biragabanyuka

Nubwo mu gihe uri kuri gahunda yo kugabanya ibiro usabwa gufata amafunguro akungahaye kuri poroteyine, kandi ukaba uzi ko akize kuri poroteyine amenshi akomoka ku matungo, burya nubwo arimo poroteyine ariko aba anarimo calories nyinshi. Ibi rero si ko bimeze ku bimera kuko byo calories zabyo ziba ari nkeya bityo ukaba wakinjiza poroteyine zuzuye ariko nta calories nyinshi. Gusa usabwa kumenya uburyo ubifatamo, kuko nta kimera kibonekamo poroteyine zuzuye 100% ariko kubifatanya bituma zuzura (tuzatanga ingero, ariko hano reka tuvuge ko iyo uriye umuceri n’ibishyimbo uba winjije poroteyine nk’uwariye inyama)

  1. Kumva icyanga biriyongera

Ku rurimi rwacu habaho utwoya dushinzwe kumva icyanga cy’ibyo turiye cyangwa tunyoye. Iyo umaze igihe udakoresha ibikomoka ku matungo, ubushobozi bwawe bwo kumva icyanga burushaho kwiyongera.

  1. Ibibazo by’igogorwa biragabanyuka

Kubera amfunguro akomoka ku bimera cyane cyane imboga na zimwe mu mbuto aba akungahaye kuri fibre, bituma igogorwa rigenda neza bityo ibyago byo kwituma impatwe, impiswi se, gutumba no kugugara bigabanyuka. Ariko ukibuka ko nubwo ari ibimera, usabwa kubirya neza, kuko na byo biriwe nabi byatera ikibazo

  1. Urushaho kumenya guteka

Ahari wakumva atari byo, ariko nk’ubu uramutse ufite ibirayi n’ibishyimbo, rimwe wateka imvange, ubutaha ugateka ibirayi ukwabyo n’ibishyimbo ku ruhande, ubundi ugakora sote cyangwa ifiriti, gutyo gutyo… Nyamara kenshi iyo ukunze gukoresha ibikomoka ku matungo usanga niba ufite isosi y’inyama uhindura ibindi gusa aho ubu urya umuceri, ubugari se… Nkuko guteka igikoma cyangwa icyayi nta mata, umenya uko ubivanga (ibirungo cyangwa amafu) ku buryo urushaho kuryoherwa

  1. Byongera ingufu

Kuba bigera nimugoroba wumva ugifite ingufu, akenshi ni uko umubiri uba utatakaje ingufu nyinshi cyane mu kugogora ibikomoka ku bimera nk’uko bigenda ku bikomoka ku matungo. Ikindi ni uko usanga akenshi bimwe mu bikomoka ku matungo mu kubibika igihe bituma hashyirwamo imiti, ibi rero umubiri kugirango ubisohore bitwara izindi ngufu

  1. Uruhu rucyeye

Usanga amafunguro akomoka mu bimera aba akungahaye kuri vitamini A na E, izi zikaba vitamini z’ingenzi mu gutuma uruhu rucya, rugakira iminkanyari kandi ntirusaze imburagihe

  1. Gusonza

Ni byo koko, ibyokurya bikomoka ku bimera byoroha kugogorwa kurenza ibikomoka ku matungo. Rero kuba urya ibikomoka ku bimera gusa byatuma usonza, bityo bikaba bimwe mu bigaruka ku ngingo ya mbere yo kugabanya ibiro kuko iyo ushonje umubiri ukoresha ibinure mu kubyara ingufu ukeneye

  1. Kubura zimwe mu ntungamubiri

Nubwo hejuru ibyavuzwe ibyinshi ari byiza ariko witonde na none kuko hari vitamini tubona zikomotse mu byo kurya biva ku matungo gusa, urugero ni vitamini B12 ndetse na omega-3 iboneka mu tubuto ducye, ubundi yiganje mu mafi. rero niba uhisemo gukoresha ibikomoka ku bimera gusa, si byiza kubikora igihe kirekire, cyangwa se ukifashisha zimwe mu nyongera ziba zashyizwemo izi ntungamubiri

 

Muri macye izo ni zo mpinduka zakubaho uramutse wiyemeje kumara iminsi 30 udashyira ku munwa ibikomoka ku matungo byose. Ni ahawe kureba niba wabishobora. Ku ngingo ya 8, vitamini B12 ishobora kongerwa mu mafu akomoka ku ngano (vitamin B12 fortified) cyangwa za margarine kimwe na Omega-3, kandi utubuto nka chia, ibihwagari, ubunyobwa mu moko yose bibonekamo Omega-3.

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